“CFA Anywhere” WOD, November 18, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

AMRAP 5:00
5 Inchworm
5 Single Leg Glute Bridges (per side)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)

Athletes Notes

• Inchworm
• Single Leg Banded Glute Bridge – no band
• Single Leg Calf Raises
• Shoulder Swimmers
• Line Hops
• Single Unders

4 sets @ consistent effort
4 minute AMRAP
2 Wall Walk
8 Dumbbell Snatch (50/35) or Backpack Ground to Overhead
12 Air Squat
36 Double Unders or Penguin Hops
-rest 2:00 between sets-

Athletes Notes

Demo Videos

• Wall Walk
• Dumbbell Snatch – switch arms as needed
• Backpack Ground to Overhead
• Air Squats
• Double Under
• Penguin Hops

Flow

On a 4:00 clock, complete as many rounds+reps as possible of:
2 Wall Walk
8 Dumbbell Snatch
12 Air Squat
36 Double Unders

-rest 2:00-

Repeat for 4 total sets.

Scaling

4 sets @ consistent effort
4 minute AMRAP
2 Pike Walk – Feet Elevated
8 Dumbbell Snatch (35/20) or Backpack Ground to Overhead
12 Air Squat
36 Single Unders or Line Hops
-rest 2:00 between sets-